Surely many of you, even if you are not Yoga fans, have heard or even have seen the asana or posture of the dog upside down in Yoga . This is one of the most common positions in the sessions of the different types of Yoga , and is used to get a good stretch of the entire posterior chain (including the muscles of the back and the back of our legs), but also as a rest position.

Less well known, but equally important, is the position of the mouth-up dog of Yoga or Urdhva Mukha Svanasana . This position complements that of the dog upside down by being a counter-stretch to it. We explain everything you need to know to do the dog on the back of Yoga correctly.

The correct technique to do the dog on the back of Yoga

To perform the position of the dog on the back of Yoga, we start from a prone position (lying face down) , with the elbows flexed and glued to the sides, and the hands placed directly below the shoulders.

From this position, we put the tips of the feet inwards to rest on the fingers (we can also do it on the tops, but it is a little more uncomfortable) and push with hands and feet up until our whole body is suspended in the air and we are supported only in our extremities.

Both our legs and our hips are in the air, and our weight is distributed between hands and feet . Our spine is erect while we keep our shoulders back and down and project the chest forward.

We breathe deeply and, releasing the air, we arch our back back with a lumbar extension , also slightly backing the head and neck. We stay in this position for a few seconds and go back down to the ground.

Benefits and key points of the Yoga dog on the back

The position of the dog on the back of Yoga helps us to improve our circulation , at the same time that we work our arms and back. The muscles of the legs and glutes are active, helping us to maintain a correct posture.

A good idea, as we said, is to do it in combination with the dog on the back and then rest in the Balasana posture or the child’s position , in which we relax our entire back.

When performing the dog on the back of Yoga we must ensure that we do not hyperextend our elbows (do not “go out” when extended) and that the hands are directly under the shoulders, as if they were “the neighbors above”, and not later.

Open your fingers well and have the feeling that we push the floor with themwill help us maintain the posture for longer. If your wrists ache when performing this posture, you can try to use special grabs, in addition to a good warm-up and strengthening of wrists and forearms.